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Boathouse Workday, Green Days, Other Key Dates, Board Secretary Needed, and more

posted Aug 13, 2018, 6:05 AM by WTW Crew Webmaster   [ updated Aug 13, 2018, 6:05 AM ]
  1. Boathouse Workday 
  2. Late Summer/Fall Green Days 
  3. Other Key Dates 
  4. Board Secretary Needed 
  5. USRowing Scholastic Honor Roll 
  6. Nutrition and Fitness Tips 

1. REMINDER: Boathouse Workday Volunteers Still Needed. Our first boathouse workday will be Saturday, August 11th from 9am-noon. We are looking for parent and student-athlete volunteers to assist. Please sign-up here if you are able to assist.

2. REMINDER: Green Days start next week. Green Days are out of season opportunities for coaches to instruct their student athletes. Let's gear up for the coming season!

Please sign-up on the Sign-Up Genius for each day you will be attending a Green Day and annotate if you are a rower or a coxswain.
  • August: 14, 16, 21, 23: 5-7pm and August 18 & 25 Saturdays from 8-10am (please note the requirements for participation below) 
  • September: 18, 20, 25, 27: 4:30-6:30pm and September 22 & 29 Saturdays from 8-10am 
  • October: 2, 4, 9, 11: 4:30-6:30pm and October 6 & 13 Saturdays from 8-10am 
Returning Rowers/ Coxswains need a VHSL physical dated after May 1, 2018. Turn into WTW Athletic Trainer, Rm. C158- Allow up to 5 business days for processing.

Novice Rowers/ Coxswains need to complete the following:
  1. VHSL Physical Form
  2. Emergency Care Form
  3. Swim Test - We will have swim test dates available prior to September Green Days to ensure novice participation. Dates to be announced shortly. 
  4. Sign-up to attend Green Days on Sign-Up Genius
  5. Sign the USRowing Waiver (we will provide this to you once you sign-up on the Sign-Up Genius site) 
There is no shuttle bus; therefore your own transportation is required to and from all Green Day practices. All sessions are at Sandy Run Regional Park (10450 Van Thompson Road, Fairfax Station, VA).

3. NEW: Other Key Dates:
  • August 8 - Crew Board Meeting, Boucher’s home, 7-9:00pm 
  • August 15 - Scrip Orders Due 
  • August 23 - Cav Kickoff, WTW High School, 11:30am (Captains -- please ensure coverage at our table) 
  • August 28 - School Starts 
  • September 5 (tentative) - Meet the Coaches Interest Meeting, WTW High School, room TBD, 3-4:00pm 
  • September 5 - Crew Board Meeting, WTW High School, room TBD, 7-9:00pm 
  • September 6 - Back to School Night 
  • September 9 - Swim Test, Audrey Moore Pool, 2-3:00pm (sign-up here, including one parent volunteer
  • September 15 - Swim Test, Audrey Moore Pool, 2-3:00pm (sign-up here, including one parent volunteer
  • September 30 - Launch Driver Training, Sandy Run, 10am-noon, (Sign-up Genius coming soon)
4. NEW: Board Secretary Needed. The WTW Crew Board Secretary position is now vacant. Lisa Borja recently told the Board that her son will not be returning to rowing this year. As a result, the Board is looking for someone to take on this critical position. This position entails finalizing agendas for monthly board meetings; records, prepares, and distributes meeting minutes; and maintains a file of all meeting minutes. The Secretary coordinates the Annual End-of-Year Association Meeting. There are six volunteer credits allocated for this position (two VASRA job credits and four WTW Crew job credits). If you are interested or have questions about the position, please contact Mary Claire Boucher at wtw.crew.president@gmail.com.

5. REMINDER: Seniors, here is the 2018-19 USRowing Scholastic Honor Roll application information. Applications will be accepted from July 5, 2018 – September 7, 2018. All nominations must be postmarked no later than Friday, September 7, 2018. Candidates will be selected based on their ranking of the academic criteria. Meeting the minimum criteria does not guarantee selection for either Honorable Mention or Honor Roll. In the past, approximately 40-50% of the nominees earned an award.

6. NEW: Nutrition Tips:
  • Breaking Bread, by USRowing Nancy Clark, MS, RD. “Many athletes and exercisers are staying away from bread these days. But in doing so, they are denying themselves of this pleasurable food. Truth is, any food can be fattening when eaten in excess. As long as the portions fit with your calorie budget for the day, you will not gain undesired weight by eating bread. The problem is not with the bread, but with your relationship with bread. If you feel as though you have no control over it, you may believe that bread is addicting. The smarter solution is to eat bread daily. Denying yourself of this little pleasure leads to “last-chance eating.” And what about white bread? In general, the less processed a food is, the more nutrients it has. Thus, whole wheat breads are preferable to the refined versions. But white bread is not a nutritional zero. You need to look at the whole day’s diet: Is it balanced or unbalanced? Current dietary guidelines recommend half of your grain foods should be whole grains; the other half can be refined, enriched grains- like white bread. While some nutrients (fiber, magnesium, and zinc) get lost in the milling of whole wheat into white flour, other nutrients have been added back. Since 1994, white flour has been enriched with thiamin, riboflavin, iron and niacin in amounts equal to whole wheat flour.” 
  • Peanut Butter’s Benefit, by USRowing Nancy Clark, MS, RD. “In my humble opinion, peanut butter is one of the best sports foods around. Not only is it yummy, it is also health-promoting and performance enhancing. If you are among the many athletes who try to stay away from peanut butter because it is fattening or too fatty, think again. While any food eaten in excess can be fattening, people who eat peanut butter five or more times a week are not fatter than nut avoiders. A Purdue University study reports subjects who ate peanuts daily did not overeat total calories for the day. That’s because peanuts and peanut butter are satiating; they help you feel pleasantly fed. Peanut eaters tend to intuitively eat less at other times of the day. Peanut butter contains primarily health-promoting mono- and poly-unsaturated fat that knock down inflammation. People who eat peanut butter and nuts five or more times a week have lower markers of inflammation than nut avoiders. For athletes who get micro-injuries every time they train, an anti-inflammatory food such as peanut butter is a wise choice. What’s good for the body is also good for the brain. Research suggests that peanut butter eaters benefit from improved brain-blood circulation and mental function. This contributes to enhance processing speed and better short-term memory. Plus, a diet rich in healthy fats helps slow cognitive decline.”